RUNNER'S WORLD HIGH PROTEIN PANCAKES/WAFFLES

Could cottage cheese be part of the solution to high-protein diets which threaten to break the bank?

High Protein Oat, Banana & Cottage Cheese Batter for Waffles & Pancakes

Cottage Cheese is becoming a big thing these days with recipes incorporating the milky curds in breakfasts, as a lower-fat replacement for cream, in baking and in casseroles.

Over the years 67goingon50 has used cottage cheese, blended till smooth, in dips (see Skinnier Smoked Salmon Dip, in Lower-fat/salt Skinnier Spanokopita (fab & so healthy)  and in Vegetarian Lasagna (Can't Believe It's Not Beef!)

Not bad for a once-boring diet food which has been under the radar for years.

67 has seen recipes for pancakes made with cottage cheese before and remained uninterested.  But this recipe from Runner's World was created for those on high protein, lower-carb meal plans.

It was worth a trial.

Reader, the recipe produced quite delicious hot-breads even without fresh fruit or syrup. But - personal preference - 67 preferred the crunchy waffle edges to the smoothness of pancakes. 

Unless you're a professional athlete, 67 thought protein powder could be considered an option and replaced it with wholemeal flour.

  

Cost: £1.50'ish

Makes: 4 good-sized waffles or 8 pancakes (recipe doubles easily)

Ingreds: 

• 30g oat flour (if you only have oats, process until fine)
• 30g unflavoured whey protein powder OR 25g wholemeal flour
• 1 tsp baking powder 

• ¼ tsp ground cinnamon

     pinch of salt

• 1 small ripe banana 
• 110g low-fat cottage cheese
• 1 large egg 
• ½ tsp vanilla extract 

(opt): Pure maple syrup and fresh berries, to serve 

Method

1.  In a med bowl, whisk the oat flour, protein powder or wholemeal, baking powder, cinnamon & a pinch of salt. 

2.  In a medium jug/bowl, briefly process banana, egg, vanilla and cottage cheese until curds are less lumpy. Add wet ingredients to dry, whisking until combined. Rest 5 mins.

3. Either:  Heat a large nonstick frying pan on medium. Add 1/4c/ 60ml batter; spread into 8cm to 10cm rounds with spatula. Cook until edges set and  bottom is golden brown (2-3 mins). Flip and cook until golden brown and cooked through (1-2 mins more).  Reduce heat to med-low. Repeat with the remaining batter, adjusting heat when necessary.

4.  OR preheat waffle iron; when ready, place scant 1/3 cup of batter into each waffle well; bake until crisp but baked through, about 7-8 mins. (Check at 5 mins to ensure waffle is not burning)

5.  Transfer pancakes to a plate with a small square of greaseproof paper in between, covered with a clean tea towel.  Keep warm.  OR Place waffles on an oven rack on the bottom of a low oven.  Keep warm.  

Runner's World is a website for runners (which the blogger is not) which includes a magazine. It is a regular source of ideas and recipes for active people.  People who exercise vigorously (on or off a pre-diabetic programme) will find the dietary advice helpful.  (Runner's World is part of Apple+ News £12.99/mo or as an all-in bundle with tv, music and iCloud at varying rates. )  

Comments:

'Very nice flavour for something so healthy but the recipe probably needs to be doubled for a couple.  Leftovers can be served at room temperature at teatime with butter and jam ' 

Tips:

If you have included protein powder, 3 med pancakes provide about 17g protein. 

The current emphasis on high protein diets (especially for pre-diabetics) is not easy if you're mostly lactose intolerant, not happy about including lots of animal protein or on a tight budget.

Most pre-diabetics concerned with weight loss find a high plant diet supplemented with weekly injections of fish and a little meat helpful.  An occasional serving of cheese adds calcium.

But getting the carb-protein balance right is not easy if you exercise vigorously.  Trying to work out the right amount of carbs takes much time and trial and error.

Breakfast is when most active people need carbs, espceially after exercise, to get the day started.  At dinnertimes, small amounts of carbs (2-3 tbsp seeded granola, a banana, slice of bread) helps you sleep through the night.   

That leaves carb-free or very low carb lunches like a salad with  protein, leaving plenty of opportunity for piling on salad and/or  veg. 

Please leave a question in the box below 

This recipe has been adapted by B M Lee/ Bright Sun Enterprises.